Balance Your Thyroid With the Right Foods

Some foods are great for your thyroid function; others, not so much. If your thyroid is out of whack, try to eat more of the following thyroid-boosting foods.

• Deep-sea fish: Fish like Pacific salmon, herring, sardines, and anchovies are good sources of omega-3 fatty acids and iodine, both of which are essential to efficient thyroid function. 
• Monounsaturated fats: Olive oil, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, and pumpkin seeds are chock-full of monounsaturated fats, which are good for your thyroid as well as your heart. 
• Selenium-rich foods: Whole grains, wheat germ, and Brazil nuts are great sources of selenium, which helps convert the metabolically inactive form of thyroid hormone to the active kind. 
• Zinc-rich foods: The zinc found in beef, lamb, sesame seeds, pumpkin seeds, yogurt, green peas, and boiled spinach helps stimulate the release of thyroid-stimulating hormone (TSH), a substance released by the pituitary gland that spurs your thyroid gland into action.

Easy Ways to Sneak in Exercise

If you think that you're too busy to fit in a full workout, think again. Plenty of research shows that small bouts of exercise can add up and provide just as many heart-healthy benefits as longer workouts. You don't even have to be at the gym or wearing workout clothes for it to count. You can squeeze in little bits of activity here and there so that even when you're too busy for a full workout, you can stay active and burn calories.

Below are simple and inventive ways to transform the must-do activities of daily life into mini-workouts.

Cleaning the House

Unless you're lucky enough to have a housekeeper, most of us probably have cleaning on our to-do lists. Instead of seeing it as a chore, start thinking of cleaning as a serious double-duty workout. Simple and easy cleaning, such as dusting, taking out the trash, straightening and changing the bed linens, can burn up to 170 calories per hour for a 150-pound person. And heavier duty tasks such as sweeping the floor, washing windows and cleaning the garage can burn more than 250 calories an hour.

To up that calorie burn even more, get creative! When scrubbing the bathtub, take fewer breaks, and scrub extra hard to work your muscles (don't forget to switch arms). While vacuuming, add some lunges instead of letting your arms do all the work. When cleaning the stove, don't just bend over; squat down to get to those hard-to-reach places. When doing laundry, use the bottle of detergent as a dumbbell and do a few bicep curls on your way out of the laundry room. Or sneak in a few push-ups on the kitchen counter before you start scrubbing. The opportunities when cleaning are endless, and how awesome is it to have both a fit body and a clean house?

At Work

We've all heard the advice to take the stairs instead of the elevator and park at the back of the lot to get more walking in, but there are even more easy ways to squeeze activity into your workday. Instead of emailing or calling a coworker, walk over to his or her office for that report you need. Or suggest trading the normal sit-down meetings (which normally also feature not-so-great pastries and sweet treats) for walking meetings. Walking meetings aren't perfect for all types of business, but the activity and break from the norm can encourage new thoughts and unique solutions to problems, making it great for brainstorm sessions.

If you have a buddy at work who is also looking to get fit, invite him or her to an active lunch break where you go for a brisk walk outside, climb a few flights of stairs or even hit the work gym if you have one. Plus, having a buddy can certainly help you to avoid office temptations (like the vending machine at 3 p.m.) and remind you to take a break to be active no matter how stressful or busy your day is.

You can squeeze plenty of activity in on your own if you don't have a like-minded coworker. Try this printable 15-minute desk workout that you can do anytime, as long as you have an open wall and a chair! Better yet, stash a pair of dumbbells or a resistance band in your drawer or locker to use during breaks or while you talk on the phone. If you have the space, play a workout DVD or one of SparkPeople's online workout videos on your laptop and have a co-worker join you. Unless you have a shower at your workplace, go for yoga and Pilates DVDs that will tone your muscles and give your mind a break from work without leaving you a sweaty mess.

During Your Commute

Most of us spend more time in our cars than we'd like, either commuting or driving kids to and from various practices (or both!). Instead of having this time be completely passive and sedentary, make the most of it with a few simple exercises that are safe behind the wheel. The first thing you can do is throw any self consciousness out the window, turn up your favorite tunes and "car dance" your heart out—just be sure to watch the road and save your most complicated dance moves for sitting at a stoplight. If you're a female, you can also do Kegels, which help with core strength.

Sitting in the car is the perfect time to work on improving your posture. Most of us allow our shoulders to round and our heads to push forward when we drive. Instead, sit with your back straight (adjust your set back to help with that), your chin tucked in toward the tag of your shirt, and your shoulders relaxed down and back away from your ears. Try to keep your abs engaged and sit with perfect posture for as long as possible, adjusting it each time you notice you're slacking. Sitting tall is hard work and takes effort. Simple adjustments like these can also help alleviate tension as well as pain in your shoulders, neck and back.

And anyone, male or female, accomplished dancer or not, can stretch when stuck in traffic. Shoulder, triceps, neck and spine stretches are perfect for stoplights and also tame your tension; hold each for 30 seconds (or until the traffic starts moving, whichever comes first). Sure, they won't burn mega calories, but they're definitely better than nothing, especially if you tend to skimp on flexibility training! And if you really want to turn your transportation time into a workout, consider walking or biking to work or your destination whenever possible.

Getting Ready

Getting ready in the morning may seem like a weird time to sneak in activity, but you totally can. Make it part of your morning routine to do a few stretches, jumping jacks or push-ups. Just a few minutes of activity first thing in the morning can wake you up and get your endorphins going. Just be sure to start slow and easy if you just woke up, as your muscles may be tight from not moving for hours while you slept.

Try squats and lunges while you blow-dry your hair or pump out a few calf raises while you brush your teeth. I personally love to stretch in the shower, as the warm water helps loosen up muscles. It's good for you, and it feels great.

Yard Work

Mowing, trimming bushes and gardening are huge calorie burners. A 150-pound person can easily burn 200-400 calories an hour working in the yard. And for those who love power tools, just remember that automatic tools do most of the work, meaning you'll burn fewer calories than if you mowed the lawn with a push mower, for example. So when in doubt, go with the manual option. It might take a little longer to trim that tree, but you'll be getting in quite a workout and keeping your body in tip-top shape.

And don't be afraid to get creative. When working in the yard, there are ample opportunities to squat or lunge to pick up tools or do a few reps with bags of soil or mulch! When it's snowy outside, you can burn 400-plus calories an hour shoveling the powdery stuff.

Shopping

Save time and get fit by making your shopping a full-out workout. Power walk through the store, and unless you absolutely have to, forgo the cart for a handheld basket. As the basket gets heavier, you can build some serious muscle carrying it around the store. Just be sure to carry the basket on both of your arms so that they both get an equal workout. And if you do have to use a cart, do some small lunges while pushing it out to your car and really use your arms to push the buggy.

TV Time

Many of us watch our favorite television shows to relax after a hard day. While it may be tempting to plop on the couch and veg, don't. After a long day the last thing your body needs is to sit down; moving will make you feel better and get you closer to your goals. Vow to do push-ups, crunches, jumping jacks or some sort of exercise during each commercial break. Performing these moves during the commercials of an hour-long show can help you burn at least 100 calories more than sitting, and you still get to enjoy your guilty-pleasure show.

Remember that while you may work out regularly, that's only a few minutes out of your entire day that you're actively moving your body, which is designed for physical activity. Squeezing in short bursts of exercise is great for beginners and experienced exercisers because it burns calories, tones muscles, strengthens your heart and helps you achieve an active lifestyle, the benefits of which are far reaching. So start thinking of more ways you can get active on the job, at home and throughout the day!

Courtesy of SparkPeople.com

6 Foods That Fill You Up, But Not Out!

Oftentimes, when setting a goal to lose weight, people begin to restrict the number of calories they are eating. While watching your calories is a smart strategy, it’s important to remember that a healthy diet isn’t just about the number of calories you’re eating — what you’re eating matters, too!

Making smart choices is key to sticking to your diet and having weight loss success. The right foods can keep your metabolism revved up, your stomach feeling satisfied, and your hunger at bay. It’s so important to eat foods that are nutritious and satisfying.

Here are six of my favorite fill-you-up foods that will help you fight fat while managing your appetite and preventing binge-eating.

Legumes prevent overeating. Beans, lentils and peas are naturally low in calories and fat, but packed with filling fiber and protein. And since they are slow to be digested, they fill you up and keep you from overeating. Just ½ cup of beans has 20 to 120 calories, 2-5 grams of fiber and 2-11 grams of protein (depending on the variety)!

Whole grains boost weight loss. Foods like brown rice, oatmeal and barley are high in fiber and water, which keeps blood sugar levels stable. This protects against weight gain by making you feel fuller longer – and you’ll also be less likely to indulge in unhealthy foods.

Grapefruit dissolves fat. Grapefruits have more than 15 grams of pectin, a fat-blasting insoluble fiber that helps curb your appetite and expands in your stomach. It’s also packed with galacturonic acid, which gives it the ability to blast fat and cholesterol!

Pine nuts suppress appetite. Nuts and seeds are a great source of omega-3 fatty acids, vitamin E and magnesium. Studies show that pine nuts also have a fatty acid that releases an appetite suppressing hormone, sending a signal to your brain that you are full.

Lean protein controls hunger. Protein is the best way to keep yourself feeling satisfied. Eating more protein-rich foods like fish, eggs and chicken will help you control hunger and fight cravings.

Whole produce fights fat. Whole fruits and veggies (with the skin included) are high in fiber, which has been shown to help people lose weight! Findings show that thinner people eat more fiber, which makes sense: Fiber removes as much as 5 percent of the fat in the foods you eat and carries it out of your body before your body can absorb it.

Load up on these delicious fat-fighting foods — they will help you look and feel amazing!

5 Foods You Should Eat Full-Fat, Not Low-Fat

Cutting back on fat seems like a good way to save calories. It’s true that fat is more calorie-dense that proteins or carbohydrates, but choosing the low-fat version isn't
 always a wise investment. You need a certain amount of fat in your diet for health reasons. A very low fat diet makes it hard to absorb fat-soluble vitamins and increases the risk you’ll develop a deficiency of essential fatty acids, fats your body needs but can’t make. Plus, low-fat foods aren't as satiating as higher fat ones.

There are other problems with low-fat products – they usually loaded with added sweeteners. Low-fat versions of many packaged products contain added sugar or corn syrup that can send your insulin levels soaring and make it easier for your body to store fat. You can avoid this problem by limiting the number of packaged foods you eat. When you do buy something packaged, be sure to choose the full-fat version of these products.

Peanut Butter

Reduced-fat peanut butter sounds like a good way to save some calories. Low-fat peanut butter may be lower in calories than regular peanut butter, but full-fat is still the better choice. Low-fat versions usually have lots of added sugar to make up for the fat it lacks. Plus, the fat in peanut butter is mostly heart-healthy monounsaturated fat, the kind that helps to lower cholesterol levels. In addition, research shows people who eat nuts enjoy a lower risk of heart disease. For added health benefits, choose almond butter over peanut butter. It has more vitamin E and a greater percentage of healthy fats than peanut butter.

Yogurt 

Low-fat yogurts are a popular item at the grocery store but you’re better off reaching for the full-fat kind instead. Low-fat yogurt is often loaded with sweeteners and starches and things you don’t need like modified corn starch. It’s not a good trade-off. Look for plain, full-fat Greek yogurt instead. It has almost twice the protein and fewer carbs. Greek yogurt is usually lower in sodium too. You can always add berries for a touch of natural sweetness. Stay away from flavored yogurts too. Many have synthetic flavors and colorings. 

Cheese 

Yes, full-fat cheese is high in fat and calories but you only need a small amount to feel satisfied, especially if you choose one with a strong flavor. It’s a better choice than low-fat and fat-free packaged cheeses that contain added sweeteners like corn syrup and artificial colorings and flavorings. Yuck! Stick with unprocessed full-fat cheese and eat less of it. Who needs the synthetic additives?

Salad Dressing

Salad dressings are another source of “hidden” sugar, especially when you choose low-fat and fat-free salad dressing in a bottle. When you read the ingredient list, don’t be surprised to find corn syrup or high-fructose corn syrup listed as an ingredient. You need some fat in your salad dressing to help absorb fat-soluble vitamins like vitamins A,D,E and K from the veggies you’re eating. The best option is to skip the bottled dressings entirely and make your own with olive oil and balsamic vinegar. If you buy a packaged salad dressing, look for one that’s olive oil-based, has a short ingredient list and is as low in sugar as possible.

Egg Beaters

Egg Beaters may sound like a good option since they’re lower in calories but when you substitute Egg Beaters for whole eggs, you won’t get the benefits of the choline that’s only in the yolk of the egg. Choline is a compound related to the B vitamins that has anti-inflammatory benefits and may be beneficial for your brain. The yolk is also a good source of two antioxidants called lutein and zeaxanthin that are important for eye health. If you want to lower the calorie content, mix Egg Beaters half and half with whole Eggland’s Best eggs, but don’t miss out on the benefits the yolk offers.

The Bottom Line? 

Stick with unprocessed foods as much as possible. When you do buy something packaged, don’t fall into the low-fat trap, especially when it comes to these five items. It’s not worth getting the extra sugar and additives just to save a few calories.

You CAN'T Outrun A Bad Diet

You get in five workouts each week — so does that mean you can eat whatever you want? Think long and hard on this one…

The Truth: You can easily out-eat your exercising. It’s essential to both workout and eat right for successful weight-loss and to maintain good health.

A lot of people seem to think putting in the hours at the gym entitles them to eat whatever they want: After all, they're working out — so they must be healthy, right? To put it bluntly, this is just plain WRONG and dumb if you ask me — let me explain why.

Weight loss is about calories in versus calories out. If your goal is to lose weight, you should be counting and logging the calories you’re consuming and the calories you’re burning on a daily basis — aiming for a calorie deficit by the end of the day. So, if you work out on the treadmill for a hour and burn 500 calories and then chow down on more than one slide of pizza (at least 500 calories) — well it’s a total wash. You ate just as many calories as you burned. Plus, you’re refueling your body with refined carbohydrates and will probably be hungry again in the next hour or two.

Your diet has a strong influence on your health. Working out on a regular basis has many health benefits, but it can't erase the overwhelmingly harmful effects of unhealthy foods. The most dangerous are trans fats (aka hydrogenated oils), which are found in deep-fried fast foods and certain processed foods made with margarine or partially-hydrogenated vegetable oils. Trans fats increase the risk of heart attacks, heart disease and strokes, plus they contribute to increased inflammation, diabetes and other health problems. Steer clear of margarine, chips, crackers, baked goods and most fast foods.

You can’t "spot-reduce" fat. When you eat fatty foods (like the ones mentioned above), there’s no way to turn that fat into muscle. Building muscle and losing body fat are two completely different processes. You burn body fat and build muscle, but there is no way to convert one into the other. To tone those problem areas, you have to reduce your overall body fat — which means high-intensity training combined with clean eating.

The Bottom Line: Don’t eat your way through your exercise program! Yes, exercising helps to keep your body in shape, but if you’re eating crap 24/7, the positive effects from your fitness methods are being counteracted by your bad eating habits. The key to a healthy lifestyle is eating whole, real foods and exercising on a regular basis (three to four times a week).